How To Get Better Quality Sleep Naturally – Sleep Tips

How To Get Better Quality Sleep Naturally – Sleep Tips In this week's episode, we take a deep dive into sleep hacks, tools, and strategies to get better quality sleep naturally. This includes everything from simple things that cost you no extra money to cutting edge bio-hacking tools that can help you get better quality sleep, recover from workouts faster, heal from injuries faster, and even help you live a better quality of life. Happy Healthy and Wealthy is what we all strive for as RockStars In Life!

Getting Good Quality Sleep Has Been Proven to Help You…
– Be Happier – Able To Handle Pressure Better
– Process Information and Learn Faster
– Better Performance Mentally and Physically
– Smarter
– And Even More Likable (They really did discover that)

We even share stories of our own struggles with sleep in the past and what we have done to now get better quality of sleep so we can play full out in life!

So… Be sure to listen to every word and get ready to ROCK!

Resources Mentioned In This Episode:

Print out Your RockStar Mission: https://rockstarinlife.com/36

[Time Stamps]

Transcript: (Read Time: 1 hour 34 minutes)

2021-09-15 Get Better Sleep

Sat, 9/18 5:01PM • 2:02:26

SUMMARY KEYWORDS

sleep, bed, put, caffeine, tony, day, thought, pillows, wake, called, light, morning, body, minutes, recommend, rockstar, talk, started, nap, great

SPEAKERS

Tony, Dr. Dan, Siri Shakti

Dr. Dan 

How to sleep better better sleep habits. This is for those of you that have challenges sleeping, and we're going to go all over that in this episode. But before we do, go ahead and roll that intro.

Siri Shakti 

Welcome to the RockStar In Life Podcast, where you learn the secrets to unleashing your inner rock star. So you can make the world your staff

Dr. Dan 

Hey, fellow RockStars, Dr. Dan here, and in today's episode, we're gonna be talking all about sleep and how you can create better sleep habits, sleep better get improve sleep, a better quality of sleep. And, you know, doing that obviously will help you function better. It'll help you be more successful. And that will help you be happy, healthy and wealthy, which is what all of you want, right? I mean, if you don't, then I don't know why you're actually listening to us. But before we get rockin with this, let's go ahead and bring in Tony. Tony, are you there?

Tony 

Know what's happening fellow RockStars, Tony here with a terribly acted intro. Good to be back here again. Dan. Nice to see you.

Dr. Dan 

I don't know man. You got me on that one. I was like, Oh, crap. Tony fell asleep. Should we be quiet? I mean, I was a little confused though. Because you are controlling the cameras. And I don't know how you did that. Yeah. Maybe maybe you had a preset already. You knew when you're gonna wake up? Is that what it was?

Tony 

Maybe Maybe you just you've given away the game you've given away you pull back the curtain and reveal the little man I have pressing the buttons. That's literally what I am.

Dr. Dan 

Nice. Well, today's episode is, it's really important, obviously. Why? Because sleep is important for your health, for your brain. for everything that you do. I mean, if you can't sleep without it, you would be dead. And that would suck. It's like that movie. And again, Tony's gonna go. Oh, man, you're talking about a movie? What's usually my answer? So I just took that away from you, Tony. But have you seen that movie on Netflix? It's a newer movie came out not that long ago. called awake with Gina Rodriguez.

Tony 

Oh, actually, yeah, because it's a new movie. Definitely not seen it.

Dr. Dan 

Okay, well, we'll come back to we'll come back to you in 10 years, and you'll be like, Oh, yeah, that classic. I remember that one movie. I finally saw that 120 years later. Okay, cool. Well, without giving away the movie, but basically, something happens in the world and nobody on earth can sleep and they lose their ability to sleep and and a spoiler alert, it isn't good. If you want to be freaked out and you have challenges sleeping, and I probably recommend don't watching that film because it'll probably make you sleep even less. But we have a problem.

Tony 

The movie isn't good or them not being able to sleep isn't good.

Dr. Dan 

Both of those together. Oh, damn. Now the movie is a movie isn't that bad? I'm just saying that it's bad if you can't, if you're a person that can't sleep, and watch the movie then it's gonna give you more nightmares actually get to give you more day mares because you can't sleep so you know, day nightmares, right?

Tony 

Okay, I might check it out still then.

Dr. Dan 

So segue into something more positive. Before we get into all the sleep hacks and all the cool stuff that we are going to be going over and covering today. There was an episode a podcast episode that I saw not that long ago. And I don't remember Tony, if I was talking to you about it, but I was talking to my wife. I've talking I've spoken to quite a few people that have sleep challenges themselves. And there's an episode where Frank Grillo Are you familiar with Frank Grillo

Tony 

know if he's not black then? No,

Dr. Dan 

he is actually no you have no excuse? Yeah, he's he's actually in the the Avengers as Crossbones

Tony 

he's Crossbones. He messing with me.

Dr. Dan 

We should we should I have some funny music going on right now but whose Crossbones? Well, they didn't give them really a lot of airtime but you'd remember him as being in the elevator with Captain America. Yeah, yeah. Okay. Yeah, there you go. did

Tony 

mention it. You did mention it. He did.

Dr. Dan 

Yeah, anyways, I really like him as an actor isn't isn't a great show called kingdom. It was on Netflix. I don't know if it still is an MMA show and it's really really good anyways, a bunch of other movies is in the purge. Boss levels, a Hulu movie as well that he was in in. It's like Groundhog Day, but action. And, and anyway, so in the interview, he's talking about how he doesn't sleep that much, that he will get like two to four hours and I eat or in the morning of sleep, but yet he's able to function on that amount of sleep. And he had said something about he thinks that he has this special gene that they just discovered, that doesn't require you to have a lot of sleep, or you get the same amount of sleep, sleep sleep quality from a shorter amount than other people do. The same people do with larger amount, you know, like your average person. And I was like, Whoa, Is this legit? Like, what is he talking about? So I actually did my own little research on that for my own wife, because she's had sleep challenges in the past. And still a little bit today. But you know, she's, she's gotten over most of them using some of the strategies we're going to talk about today. And, and so anyway, so researchers have found that there's a least as of right now, there was like two genes and their separate genes, and some have both, I believe, and some just have one or the other. And, and the genes are, they believe to be mutations, they don't know a lot about it, like the first one, I think they discover, like, maybe 10 years ago, or something like that. And what they've found out is that they believe that it's a mutation for people in today's world, you know, because because the rest of us have evolved to Where, where, you know, we operate on natural sunlight. So as soon as it gets dark, you know, like, we would have candles or whatever, and, and there wouldn't be street lights, and it would be things to do, you wouldn't go clubbing at like two in the morning back in the olden days, right. Because they didn't have artificial light and all that stuff. So and they didn't have electronics, there wasn't any like, you know, music DJ playing or anything like that. So, so we had no reason to stay up late, and you couldn't work and you can go shopping or anything like that after dark, it just wasn't, you know, convenient. And we didn't have like, you know, cars and lights on our cars and things like that. So they believe that peep, you know, some of these people with these genes have have mutated genes, because of the way the world is now that their bodies don't require as much sleep in order to get the same quality of sleep. So most of us need like eight or nine hours of sleep, whereas they might only need three or four or five hours of sleep in order to get the same quality. So I thought it was very, very interesting. So if you're somebody that gets like four or five hours of sleep, and you feel like you know, you're refreshed, and you're fine, but then in your head, you're like, Oh, I don't get enough sleep, what's wrong with me, you might not require that much sleep. So I'm not saying that the rest of you should like you know, strive for only four or five hours of sleep, because obviously, if you need it, you need it. And there might be times you need more sleep. So I just thought that was very interesting. And something that you should definitely mention. So people kind of feel a little relieved if they have that problem. But we believe you know, maybe my wife has that gene. They're doing testing on it still, and there's more discoveries. And so we'll kind of see where that research goes. But I thought that was pretty cool. Do you know anybody like that, Tony?

Tony 

Yeah, so this, this makes me think of like some rather famous people from the past who used to get by on very, very little sleep. There's, of course, Margaret Thatcher, Prime Minister of England, she reportedly used to sleep very little, as well as Winston Churchill, but also Thomas Edison, Voltaire, Leonardo da Vinci, and Nikola Tesla. They all reportedly slept very little, and would take a little nap. So like, I guess people might call that by phasic sleeping if you have like one nap, and and a short sleep. But yeah, I find that really interesting. You know, that the idea that, that everyone has their own kind of what's right for them. It's not just like, oh, eight hours. And that's it. That's what everyone needs. I like the idea that, okay, figure it out and find out what feels right for you.

Dr. Dan 

Yeah, yeah. And again, I like I said, I don't recommend striving for four hours, if you normally sleep like eight hours a day, and you feel decent, or you feel good. I don't recommend like trying to sleep less. Like, I'm only gonna do four hours because so and so successful, they did that. So I'm going to do it too, because that could be a recipe for disaster as well. Now, I know Me, me and Tony have talked about this separately. And you know, behind the scenes in the past, about like how we, you know, like, our sleep habits and what we tend to kind of gravitate towards. And as a kid myself, I always had challenges falling asleep, and I would want to stay up all night, even on school nights. I remember, both as a kid as a teenager and as a young adult. You know, even if I wouldn't have learned the things that I learned and study the things that I studied, then I would probably still be going to bed about three or four in the morning. And I would probably sleep in till about 11 or noon every day because naturally that's just how I want to do it and some experts out there would have you believe like, that's what you shouldn't do, you should like live like that. And I highly do, I do not recommend living like that now, we're going to talk about with these strategies and tips, these hacks that we talked about with sleep, we're going to talk about a perfect world. And then we're going to talk about maybe what you need to do temporarily. Because maybe you're out there, you know, hustling and grind, and trying to get some stuff move in and rock and roll and you got some projects, or maybe you got, like, deadlines that you need to get done, or you're doing a product launch, or you're working on a specific project or a side hustle that you're doing. And you're like, Okay, for now, I've got to study because I want to, you know, I'm going to college, and I'm learning this or I take this test. And for the next you know, few days or a few weeks, or occasionally or, or for the next year or two, I'm going to try and just, you know, sleep three hours in the evening, and then take a couple naps during the day and work it in because that's what I have to do. Because these, these are my goals and these what I need to do so obviously, you know, you got to do what you got to do. But we're talking, you know, we're gonna, we're gonna break it down into a perfect world. And then you know, and then what you got to do, you got to do, because, I mean, it's in a perfect world, none of us would use electronics, we wouldn't have EMF all around us, we wouldn't have all these Wi Fi signals, or radio signals, and all this stuff, you know, buzzing all around us, we would have all the we wouldn't have Facebook, and YouTube and all this other stuff going on, and all these distractions and all these other things. But you know, and cars, right, we wouldn't have cars. But, you know, I mean, who wants to, not a lot of people want to live in a world like that. Without Amazon and without those kind of, you know, like things that we're so used to. So we'll kind of break that down a little bit. And we'll give some tips and advice on things like that. But just know that, you know, if you're somebody that also likes to stay up really late, naturally, and you want to like it, you get more energy at like, two in the morning, and but you're like, Oh, that's that's how my body type is I need to do that. No, you don't. That's not how your body type is. You don't you don't need to be a morning person. But you don't need to stay up till four in the morning. And I do not recommend doing that. Unless it's something specific, like, you know, for for instance, like Tony, you know, Tony's in the UK. And and right now it's like, what what time is right now for you, Tony?

Tony 

It is 10:52pm?

Dr. Dan 

Yeah, yeah, for me, I, I don't in a because I'm working on a perfect world here. For me, I don't want to do any kind of business or anything online, past about preferably 5pm, I usually stop at about 4pm My time is when I stopped doing things, but there's been you know, times like, like, almost every week, when we release these episodes, I'm editing and doing stuff, just getting it done. So that way it's ready. And I got to get it up and you know, get it up there. And, um, there was one time I was up to like three in the morning, getting it out there and getting it online and getting it all already and it because I hit a couple problems and challenges that that, you know, that was unforeseen. When I was rendering it and there was a couple challenges, I had to do it, you know, but I didn't do that every single night. That's that's a different thing. So now, you know, again, because I want to, I want to be able to have the perfect world. what I ended up doing is I ended up instead of doing Friday morning releases, what I'm doing now is Saturday afternoon releases, so that gives me an extra day in a couple hours. And I don't have to rush to get it done at like two three in the morning. So there always are ways that you can be flexible and adjust. But I do understand if you have to get something done at a certain time, so you need to fit it in, you know, because you got a family got young kids, you got to take care of you got a side job or something like that you got to do so. You know, you got to do what you got to do. But just to give you a kind of funny backstory is I used to stay up like two three in the morning for the morning even on school nights. And then because I went to public school, and my mom would come in in the morning and she tried to get me out of bed and I was like a zombie like she could not get me out of bed. So I think about probably every morning she would she would have to go get a cup of water and stick her hand in and splash it all over my face non stop. And she would do that. And I wasn't allowed to have a lock on my door because otherwise she would be banging on my door try to try to get me out of bed because I would just sleep through all that and I didn't want to go to school but so I thought that was kind of funny. But I remember even for years I couldn't even take naps. And it wasn't until I started working. When I was in my early 20s I started working for ups united parcel services here in the US. And we wore those brown outfits and stuff and, and drove those brown trucks and I was working to the sorting area where all the trucks come in and sort and put all the stuff onto those smaller trucks so they can drive around and deliver them later in the you know, in the morning and in the day. So I had to get there, like at 4am. And because I had to wake up so early, and I still didn't want to go to sleep early, I would like maybe sleep two or three hours in the evening. And then I would end up sleeping throughout the day in a nap or something like that. So I learned to nap because of out of necessity, my body needed it, because I wasn't getting enough sleep at night. So ever since then, in my you know, 30s and 40s I've been able to just take a nap whenever I need to. But I again, I don't, I don't operate that great often naps, the only times I take naps now is is if I really really needing to my body is like really needed it like if I get you know sick and and my body needs to you know, recover or cleanse itself, then I will take a nap. So it might happen like once or maybe twice or maybe three times a year I'll actually take a nap. Whereas My wife is a complete opposite. She take naps all the time. And she feels great. Because after I take a nap, I feel kind of groggy and tired. And sometimes I get a headache. So that's why I prefer not to take naps myself. So everybody's going to be different when it comes to something like that. Are you similar to that, Tony?

Tony 

Yes. So for me that the you know, I've done those quizzes where they're like, oh, what's your crono type and all that and, and I think I think finding like your chronotype is whatever like a night owl In my case, was actually a bad thing. Because it led to me then going, Oh, well, I should I should be staying. I should be allowed to stay up late because I'm I'm a night owl. But the reality is, like you said there's perfect world and then there's there's doing what you got to do because you know, we've got a two year old. We work in the day. Now this works quite nicely for me doing stuff like this because I am a bit more awake. But I've been up since early with the kid. And ironically, we're doing this episode on sleep. I was talking with Dan just before I got to sleep. I got back from the office. I left here, gone one last night. I got in. And then at 2am Pippa our little girl she was she was vomited everywhere in the bed. And then she was awake until 330. So so from here for this is a great episode for me. But the thing about taking naps, yeah, for me, I had to kind of train myself to take shorter naps because I would just be gone, I'd be out of it. So I wouldn't recommend people do this all the time. But now and again, I leverage what I call a caffeine nap, where I'll shoot a hard espresso or something like a double espresso again, wouldn't recommend it. But I'd hit a double espresso, set an alarm for like 20 minutes, and then have 20 minutes nap because the suppressor takes 20 minutes to caffeine to get into your body. And then when the alarm goes off, 20 minutes later, I would be like, charged with it. And I'd be like, oh, okay, right. Okay, let's go do the thing. And also before the nap, I would set an intention of what it was going to do when I got up, which I feel is important. But yeah, so naps. They're a funny thing for me. Lately, what I've been doing is listening to guided meditations. There's nap meditations out there. But at the end, they're like now wake up and face the day, that sort of thing. They're the kind of ones that where it's like, okay, wake up, you're done. Now. That's the kind of way do you think so did not off. And I'd set an alarm as well. But But yeah, that's my little my little nap history there.

Dr. Dan 

That makes me laugh because I thought about it because I had downloaded an app from my wife because she had a challenge. And I'll get into that a second. But she had like a really big challenge with being able to sleep. And so I downloaded a bunch of apps and paid apps and free apps and all that stuff. And for whatever reason, their meditation and their sleep thing went through and it would help her fall asleep. But then like after an hour or two hours, it like would change to something else and be talking and she's just like, what the heck, like, you just woke her up. And then she was like, wide awake. And she's like, it was supposed to be a sleep app though. Like it wasn't a nap app. It was a sleep app. And it just woke her up. And there was no way of like fixing that from stopping. And we've reached out to them and never got an answer. But I just thought that was interesting. But I don't know if I ever told you the story, Tony. No, I never told the audience but my wife had went through a challenge and we'll go into a different episode. I don't think we've ever spoken about this, the pushback when you you know for everything, for everything. For every action, there's a reaction equal and opposite. So basically as as you're growing and pushing Going forward, and this is a law, this is, you know, something that happens, you know, no matter what. So as you're getting progression, like, you know, you might be getting some success, and then all of a sudden, you might have a big win, and all of a sudden, you get this big push back against you. And then and that's that equal pushback. So you just have to push through that to get stronger and stronger and stronger, but you can expect there's going to be some kind of a push back, that's gonna force you to grow past that. And she had done an event, a few things that happen at that point. And she had done a large yoga event at a place called yoga West Had it been open for, for probably 4050 years, something like yours ever since Kundalini Yoga was first introduced in the US was like one of the first places that they started teaching that so it was like the mecca of Kundalini Yoga, and Los Angeles. So she actually got to do an event there. And, and it was like a packed full room, there was like, celebrities, and there was, you know, directors and, and movie people in movies, movie stars, and things like that in there as well. So it was really cool event. And, and she got to teach, like, I think was like a two hour event or something like that, an hour, hour and a half, two hours, something like that. Anyways, after that, she was buzzing with all this energy, and she got home and all of a sudden, that's when she couldn't sleep anymore. Like, she'd like would basically she would fall asleep. From necessity, like her body's saying survival. Like she would not be alone, she'd be wide awake. And then all of a sudden, she would doze off when her body just couldn't handle it anymore. But then She'd wake back up maybe half an hour an hour later, or something like that. And this is during the day, not an evening. So it got so bad that she thought something was wrong with her and I had to take her to emergency care. It took her twice, once she thought she was having a heart attack. She's having a panic attack. And she'd never had anything like that before. And so she was just like flipping out. And they tried to medicate her. So she took some medication, but then she didn't want to take it. And, and then she still had challenges and gave her sleeping pills that really didn't help. It didn't really solve it, she would nap. But then she'd feel worse because of being on the medication. And it just kept going off and on for a while. And a couple times, she ended up driving herself in the middle of the night because she didn't want to wake us up, I guess she just ended up driving down to emergency room herself. You know, saying like, I can't sleep and I feel like I'm having a heart attack or whatever. And, and they would just tell her like, Look, you calm down, you know, you're having a panic attack and all this. So anyways, long story short, she had a lot of sleep challenges a lot of sleep problems, which we like to call challenges. And unfortunately, today with some of the strategies we're going to be talking about, and some of the tips and the hacks, she is no longer having those challenges anymore, every now and then she might have a little push back. And she might have a challenge falling asleep. And she might ended up falling asleep instead of like at, you know, 11 or midnight, she might fall asleep at like three in the morning, occasionally four in the morning, but she would still get her four or five hours of sleep, and then take a nap or something like that during the day as well and be able to function perfectly perfectly. But so there is a light at the tunnel for you. For those of you that have like really bad challenges with sleep, just know that you're not alone. We're coming from experience of recovering from things that have worked for us and for our family. But you know, I guess this would be a good spot before we get into all these strategies and these hacks and tips to to say that, you know, we are not medical doctors, we can't prescribe anything and we're not, we're not, you know, telling you to not listen to your doctors or anything like that. Do your own research. What we're going to be sharing today is is all for for entertainment purposes, right, Tony?

Tony 

Yeah, yeah, it's all anecdotal. What works for us and that sort of thing. Yeah.

Dr. Dan 

Yeah. So if it makes sense for you and after speaking to your doctor to see if this if this works for you, or it's good for you, or maybe your doctor says it isn't and you need to fire that doctor and get a different doctor until you find one that is willing to to decide with us. I don't know. Yeah,

Tony 

yeah, yeah, you do you boo. Exactly. Yeah, definitely. So just don't sue us.

Dr. Dan 

So something me and Tony talked about before we even got to this episode was you know, like, we were talking this whole night owl thing and how he feels like he has more energy in the evening and feels like he's, he's less distracted, which makes sense because the world is quiet. And that's another reason why I liked it so much is the world is quiet. The kids are quiet. Everything's quiet. Nobody's bothering you. Nobody's calling nothing like that. Like you No one in the morning, two in the morning or midnight or whatever. And it does feel like get your best work done with no distractions. But the problem is at what sacrifice. So again, in a perfect world, and a non perfect world, then yes, do what you got to do. But in a perfect world, you go to bed early, and you just wake up a couple hours earlier before the kids are out before everybody else is out before the world is moving. And you will get way better quality of work done. I didn't believe this. When it was when it was prescribed for me from from my guru, Guru Singh. He had first told me about this when I was writing my first book. And he had told me he's like, he's like, Don't burn, there's a saying, burning the midnight oil or burning the candle at both ends. And that's where it comes from. It comes from like, Yogi's talking about how you get better work in the morning, better, more creative, more creativity comes out in the morning versus you scraping the barrel, the bottom of the barrel, trying to get the residue from the bottom. And you might be thinking like, Oh, this is great. This residue, it's so much great creativity. But imagine how much better it could be if you actually went to bed earlier, woke up earlier and did it instead, because they talked about the quality of sleep that anything before midnight, when you go to sleep is counted as double points, like double hours. So basically, if you go to bed at 10am, or 10pm, then if let's say, you know, you slept till you know, whatever time in the morning, you get an extra two hours, cuz you got two hours before midnight. So you can count that as an extra two hours. So if you go to bed at 10, and you wake up at like six or whatever, then you get an extra two hours, you could add that to that as well. So I thought that was very interesting. And for a while. When I had all these projects I was working on, I would actually go to sleep at about 10 or 11. And I would wake up at like 530 or six in the morning. And it felt like crap, it felt like hell, I hated it. I was like, Oh man, this sucks. And it took a couple days for me to start getting used to it. But I was always tired still in the morning, I never got used to that feeling of first wake it up and be like, oh man my head and just not feeling great or whatever. But as I got through my morning, and I started doing some yoga and some stretches and meditation, and took a shower and cleanse myself to cold showers, cold water therapy. And when I did that, I would actually be fully awake alert and I feel great. And I would get so much done I really did like in the first like two or three hours in the morning, when I would get that done like six seven in the morning, I would get more done in those two hours. And I was getting done in about five or six hours later in the evening and at night. So I just thought that was incredible. And the work was like very, it was just like flowing through me like crazy and it was like addictive. And I really enjoyed it. So it was it was something that that I did for quite a while and and I'd actually start falling asleep earlier like I'd be ready for bed like at 930 or 10 but you know then then I started traveling and doing events and things like that. And of course everybody stays up late different time zones on the plane off the plane you know, just breaking your habits and then my kids getting older staying up so all these excuses of why I stopped doing it I just stopped doing it. So today I still go to bed I go to bed maybe like you know I get in bed about 11 1130 fall asleep by about midnight or so 1230 and then you know I'll wake up anywhere from like eight or 9am but that doesn't mean I'm not going to go back to waking up early I'm going to start doing that again. And and doing that so you can go on circles I mean you can go in cycles, I should say cycles where you know occasionally you'll you'll try that and if you love it stay with it and then if something throws you off that horse and you gotta like you know, embrace your habits and you got to you know for a while not wake up that early and not go to bed on time then so be it you got to do it and then get back to it again, which is what I'm gonna do as well. So you know, there's always that but I thought that was really interesting. You get the double pointed in the evening. So that's something that I highly recommend that you you try doing. Is that something you're going to try?

Tony 

Well see. I mean the getting up early thing I know so many people who do it they're all in the 5am Club you know they got the book the 5am Club, they've recommended I read it you know and part of that is getting to bed early which makes sense or earlier. For us. You know by the time that peppers got to bed it's like 8pm then you know after you know bath is seven when all of a mess in about. She's in bed at 8pm we're about right okay, we're probably clear from that point. That is when that's when our evening our time together. Where we're not mummy and daddy is so So to just have two hours, that's my, that's my problem with it. Is that what is your What? That is that is that that is my that is as I said, that is my problem. But that is that is my, well, no, what I'm saying is that's what I've got against it. That is what I'm like, oh, it doesn't? I don't feel like it.

Dr. Dan 

Of course you've got Of course you got against it. Yeah. You gave a very pointed word there. Yeah, it's your problem. That's my problem. When problems can't be solved, man problems can't be solved.

Tony 

So that's, that's, that's my disagreement with it. You see? Not when you're dealing with Yeah, with with with with it, you know, like so. Otherwise, when would we spend time together? You know? So that's that's a factor, I guess, you know, other people in the house and stuff. However, I have done in the past. Like I said, you know, when I did, especially when I tried to buy phasic sleeping, I was up dead early. And I was super productive. I couldn't meditate first thing because I would fall back asleep. But I guess that's where the cold showers come into it, isn't it? Yeah, I think I think there's one of the my favorite things about these shows is there's always there's always something to take away something to try. always something to try so. So I love the idea that before 10 is worth double, or sorry. Yeah. You said before 10. Double? Yeah, yeah, it's worth double. Because I'm like, this seems to be a tipping point for me. If I especially if I go on the the VR headset past maybe say 1030 at the very latest. That's Yeah, I'm scrolling on my phone till two in the morning, just because I'm just wired. So. So yeah, yeah. Any? And we'll we'll get into that in a bit, won't we, with all the what to do what to do. But yeah, for me, the idea of being in bed for 10. And I'd love to try it. Not not on nights when we're recording these, though.

Dr. Dan 

Of course, of course. So yeah, so let's get into some prep stuff, right, let's get into some things that you can do before bed. So before you're ready to get into bed, and these will help you with your sleep. So we're going to get into these hacks and these tips and things like that, and some of them are going to be very basic, they're going to be things that you might already know, they're going to be things that don't cost you any money. And then there's going to be some things that you know, are going to cost a little bit of money, but are good for you. And then there's gonna be some higher level stuff that are like, what some called bio hacking, where it's supposed to be like, you know, cutting edge strategies and tools and things that you can use that might cost a little bit more money, but have benefits. And for myself, I love to do a little bit of everything, I love to test out everything, see how it works, see how it fits, I like to research it. And if it's something that isn't going to be harmful for me, then I'm gonna I'm gonna test it out, and I'm gonna try it and whether or not I can notice a big difference, because people always ask like, Oh, hey, you're using that that red light thing? Do you notice a difference? And I'm like, I'm like, Well, the only way I notice a difference is if like I purposely injured myself, and then I was the knot, you know, like do some not not do anything for it and just let it like recover on its own and see how long it takes. And then do the same injury one more time in the same spot or the other foot or you know if the foot or toe sprain the other toe the exact same perfect way. And then now I'll use this thing, and now we'll see how it does differently. So it's really tough to say like what you notice happening faster, but it's like, why not? Like why not do it? That's like saying don't ice your toe and see how long it takes to to to feel better. Once you injure it. It's like, No, I'm gonna ice it. I don't I don't care if it if you know, I'm assuming it's gonna make it go faster. And if it doesn't, then what's the harm? I stood for 15 minutes, you know, every every couple hours. And I did that for the first 48 hours because that's what you know, doctors and people recommend and the research shows. So why would I test against that? You know, why wouldn't I? Why would I take some come in, you know, pills or something like that? Five, I'm pronouncing that right. But you know, why would I take that? Because it's been shown to help reduce inflammation. So by how much? Who knows who cares? I mean, they say it does. And there are studies on it. So of course, I'm going to throw that at it as well. It's those that you know, I'm not going to just like grab some, you know, some cat food and eat that and go oh, I think this might reduce inflammation even though there's no No, no evidence, but I'm just going to try it. I'm not going to try that. Obviously. You know, cat food is really disgusting, right?

Tony 

Yeah, that's just the idea of you eating cat food just made me laugh to be honest.

Dr. Dan 

I've ever tried cat food. I have tried dog food before.

Tony 

Yeah, the dry biscuits. I've tried it. I think at some stage yes as a joke. Yes. thinking maybe you could injure both legs the same? And then just treat one?

Dr. Dan 

Yeah, yeah, let me let me get on that for the ball. I'll do that. For the. I'll do I'll do it. I'll do it for the, what do they always say? Like do for the gram do for the gram? Right?

Tony 

I did for the gram. Yeah. For the team, do it for the What would I

Dr. Dan 

do for a Klondike bar? Yeah, I've never tried. Alright.

Dr. Dan 

So one of the most important things that I would recommend would be exercise every single day, we've talked about this before. And this is something that you should be doing every single day, even if it's just a walk. So we'll talk perfect world, and then we'll talk a bare minimum, take a walk every day, you know, I mean, get some sun, preferably get some sun, you know, like 10 to 20 minutes every single day, you know, at least 10 minutes every single day, get out there. If you got to do an evening walk, you got to do any of you walked and do it. But get out there walk, you know, work out a minimum of two times a week, that'd be the bare minimum, but three to four times, or seven times, if you're an overachiever, and you'll love it like I do. But you know, do some resistant band type stuff, you know, the stretchy bands, or and or, you know, mix them together with some bodyweight exercises, you can get the suspension trainers, like the TR x where they you know, that's just the brand name where they attach it to something and you can do like all kinds of exercises with it. Or you know, obviously dumbbells or go to the gym go somewhere. So, really, really high, highly recommend that you do that a bare minimum of twice a week for resistance training. And every single day go on a walk, super important to get out there connect or at least get on a treadmill and move or elliptical trainer or whatever the form of cardio you like to do swim, I don't care, do something right, get out there and exercise, do something. Also something that we talked about in other episodes, past episodes was doing some yoga, and I'm not talking about just some gym yoga, or some yoga that you just find online or, or go to, you know, like a yoga class at the YMCA or your local gym, like I said, but I'm talking about Kundalini Yoga, it's super important. It's very, very important that you do it. It connects you it gets your body and your mind, right, it's a form of yoga that was developed for the householder for people that had regular lives and couldn't afford to live in a cave and do nothing but do yoga all day and be away from everybody, you know, in silence. So Kundalini Yoga was developed to have very, very similar benefits that that would have people that do that kind of stuff, kind of traditional yoga, the ancient traditional yoga, I should say, not traditional yoga, like you get on DVDs. Cuz I remember when I first started, like, oh, you're hurt. Yoga is good for you. I bought a DVD and I was doing these weird stances. And I was like, this sucks. I hate this. And, and it wasn't until I was introduced to Kundalini Yoga through Tony Robbins, through gurus guru Singh is Frankie was saying, so them together doing it, and I'm like, oh, if Tony does this, then I'm gonna do it too. And we were doing it also didn't hurt that we were doing it in, in, in Fiji under the coconut trees, and the beautiful weather with a bunch of my like minded friends and family and just having a great time. And it was just really bonding and really awesome. So I came home, and I'm like, Hey, honey, we're doing yoga every morning. And she's like, what, so we're like, out of our lawn doing yoga, and the neighbors like staring at us, or we're out there chanting and doing stuff. So it's pretty cool. But you know, even if it's just, you know, 10 minutes a day, just 10 minutes a day, the bare minimum, do a little meditation with it. We're going to be putting out if we haven't already, we're going to put out an episode, or a short clip for 10 minute and five minute yoga as well. For those times you got to get in a rush, because we've talked about it so much. So at the time of this video, it's not out yet, but we will have it out. And we'll put a link under here. And we'll we'll be sure to mention it again in future episodes. And in other spots on site or Rockstar life calm as well. So we'll definitely do that. But you can go ahead and check out daily Shakti on YouTube. And we'll link to that as well. We're shorty has my wife already has some stuff about that. So, you know, do that that's part of your exercise as well, I would do both those things together. And then also, we could talk a little bit about caffeine because I know Tony has some things he wants to mention about that as well. But first, I'd like to mention that there was another gene that they had. If you've ever done that 23andme or one of those types of genealogy testing, where it tells you the kind of you know, like what were like specific genes to you and stuff like that, that you have. I know that there is a gene they've identified that has to do with how caffeine affects you. And I was one I had the gene where it basically what could go either way where it might affect me but more than likely wouldn't but could a For me, caffeine doesn't really do that much for me. Like I, if I drink caffeine, it doesn't wire me it doesn't wake me up. So I can have a soda. I don't drink soda. But if I wanted to, I could drink a soda. And it wouldn't like keep me if I can drink one at like five o'clock or 6pm with caffeine, it's not going to wake me up, it's not going to wire me, where's my wife, she has the opposite gene where any caffeine like can make her more anxious, panicky, it can make her feel more energized if she's in a good headspace. But again, if she has like any kind of a challenge in the day going on, she's struggling with something or she's stressed about something, just a sip or two of caffeine will like woof. She's like all over the place. And it's like we're talking about a couple sips. So it's better you just don't drink caffeine. If you are one of those people that react like that. If it doesn't affect you that much, then I know like Tony, you were saying that you don't drink it past 2pm I know my wife, even though she'll only do a couple sips of have a drink have a clean energy drink. She actually an organic clean or energy drink. She won't drink it pass like I think noon or something like that.

Tony 

Crikey. Yeah, so So for me, the key thing with caffeine is is I found that I can't drink it after around 2pm. And that's because caffeine has a half life of around five hours. So however much caffeine you consume. After five hours, there's still half of it left in your system. So so it takes a full 10 hours to be gone. But after that half life, it's less effective kind of that's the idea. So yeah, for me, caffeine is a big thing. And also those of you who are thinking, Oh, I'll just switch to decaf. decaffeinated does not mean no caffeine, so bear that in mind as well. And that's something people go Oh, I, you know, I'll just, I have decaf and I still can't sleep. Well, that might be the problem. They're also remembering like sodas, like, like Dan said, like a can of coke or whatever Pepsi. There's caffeine. And that is caffeine is only things that you forget, but it made me laugh the other day. And what you were saying Dan just popped it back in my head. My mum said, Oh, no, caffeine doesn't affect me. I can have a cup of tea. I can have a cup of coffee before I go to bed. And I'll have a cup of coffee when I wake up at three in the morning. And then I'll have a cup of coffee at five in the morning. It doesn't affect me at all. Am I see you wake up a lot then hey, Mum. Yeah, I don't know why I've always been like that, like, Mom, come on, man. But they're there, they're not connected. Apparently. We'll leave it to her. She's nearly 80. So I'll ever do it.

Dr. Dan 

That reminds me of when people would always like we would talk about like biohacking back in the day before the internet was like really big on that stuff. And people would be like, Oh, you're doing this thing? Do you notice any side effects from that? And I'd be like, No, I don't notice any side effects. And they didn't know I was joking, though. Like, they're just like, are you okay? Because I wouldn't even laugh or anything. I would just stare at him for a few for a few seconds and wait until he got it like

Tony 

yeah, I'm one of those people who's really slow. And I would never get that. Yeah, Dan's got this weird tech. But yeah, so the caffeine for me thing is that was a big change a big game changer for me, and also picked up this book, great book called why we sleep by Matthew Walker, who's neuroscientist and he talks about the science of a lot of this stuff. And, and you know, the measurable stuff. And for me, two things stuck out. One was how NASA scientists did experiments with spiders, because you can see the output of spiders, you know, they visually represent their work in a web. And they you know, the big white one every day or whatever done they so you don't have to wait too long to see their output. And what they did was they they got a cotton swab, and they put a bunch of spiders and put a swab, a little bit of different different stimulants onto the backs of the, the spiders, and they could see their output in the shape of their web that they made. And all you need to do is Google NASA, spiders, caffeine and you'll see these these diagrams, but basically they showed a normal one, the control, you know nothing, it just look like spider web. It was fine. It had you know, the hub and spokes kind of shape. And then they gave it LSD, they give spiders LSD, and it kind of had the all the lines going out all the spokes but not many of the connecting ones going round, and they give them speed. And it just did a web with loads of gaps and it's kind of broken marijuana, kind of leisurely put together web but it was a web but then can Caffeine What a mess it made. So people think well, it gives you It gives you focus and all this I think like Dan was saying, like if you if you're anxious, maybe you're not anxious, maybe you're not. Maybe you just over caffeinated. You know, maybe, maybe the caffeine is affecting you and bringing on those feelings of anxiousness that really heightening those feelings that you're having, because it's a stimulant. And everybody's view

Dr. Dan 

of that. Yeah. I was just gonna say that reminds me of the movie 21 Jump Street, the remake one. They did, they did. And Channing Tatum is on drugs. And he's overconfidence. And they asked him to come up in and to answer a math question like a highly advanced math question. He gets up there. He's like, dude, and this equals this and this is this this this this? And he like wrote like a bunch of sevens and something like that. And then he just like, it's like, yeah, science bitch, or something like that. Or math or something? Yeah,

Tony 

that that scene kills me. It kills me when they've when they've had the ease.

Dr. Dan 

It's actually some special it's like some some designer drug they talk about. It's okay,

Tony 

isn't it? Oh, no. Got

Dr. Dan 

what they call it?

Tony 

The one? Yeah, no, I Yeah, I know, the same note where it was x. We shouldn't even say this probably in videos, because we get flagged whoever. But where it was that fifth letter of the alphabet. stimulant. It was in. It was in bad boys too. And Martin Lauren, remember that? And he's the boss's face. Oh, see, I have seen axos from like the 90s 2000s of early? Yes, yes.

Dr. Dan 

I'll just I'll wait 20 years to talk about newer movies with you. Yeah, that's the

Tony 

thing, I got shows like this to do got a kid. It's all going on. But the last thing I want to say about caffeine, though, was how it keeps you awake. And this is what fascinated me the most. So when we decided to talk about sleep, I was like, I want to share this. So the way caffeine keeps you awake, is your brain has all these senses. That that senses your kind of level, it's like a gas tank level. And basically, the more full your tank gets of this, like a hormone called adenosine. And the more senses are triggered by it, the more sleepy you get. So caffeine, all that does is it like kind of puts a rubber gloves over the sensors, it kind of stops the sensors from picking up this rising level of adenosine. And then what happens is as the caffeine starts to wear off, the sensors start to pick up the adenosine levels. And that's when people who are driving and who are too tired, and they kind of have these mini sleeps, they call them micro sleeps. And that's when people are falling asleep at the wheel and stuff. And so caffeine doesn't remove that hormone that makes you sleepy. Is the triggers signals to your brain that you need to sleep. And it just masks it hides it. And as soon as it's gone, that's when people start to just black out and fall asleep and stuff and that's the adenosine hormone or, or fluid, whatever, whatever it is. But that fascinates me all that side of things. So yeah, that's how caffeine works. And and that's why I can't have it after 2pm

Dr. Dan 

you you said the word sleep too many times I started yawning. I'm glad you're only on you.

Tony 

Don't say yawn because I'll send me go.

Dr. Dan 

Let's see if we can get them to you all this time. I did it last time.

Tony 

Hmm. Yeah. You didn't get

Dr. Dan 

me. All right, let's get on the on the next one as Tony moves screens and yawns quietly in the background. The next one, the next one would be don't snack past 8pm or eat a heavy meal past. You know, ideally, I would say you know, five or 6pm would be the latest you want to eat a big like your dinner, which is just like it blows me away like in the movies. And I guess like I used to do this back in the day too. We'd go out to dinner like 10pm it's like it's insane. I can't believe we used to do that. But uh, you know, now I usually eat my dinner like five or closer to 6pm because I usually get my workout in right before dinner. So about six or 7pm at the latest would be what I eat my big meal. But I also do a protein shake, which I do in the evening at about 8:30pm is one night when I drink it so but that's that's uh, you know, it's better digestible. So it's not a heavy meal or anything like that my body is able to absorb it, there's no dairy in it, it's all dairy free, so my body can absorb that a lot quicker. So I'll do that about 8:30pm occasional I have it a little later, like 9pm if I'm, you know, like I had other things and didn't finish and didn't get it in or at a later dinner, you know, like 7pm or something like that. Am I do the shake at 9pm. But basically, you know, two, three hours before I'm going to bed, I've already digested most of that stuff. And again, it's not just sitting in my stomach. So definitely do not eat large meals past like 7pm at the latest, or any snacks that's heavy or dairy or anything like that, that will definitely help you. Which is funny because a lot of people don't realize that the food could be affecting your sleep. Because while you're sleeping, if your body has to process all this food, and has to or has to digest it all, it's doing stuff it's working. So that's going to take away from you having solid quality sleep, and you're not going to feels refreshed in the morning. So definitely don't be eating late at night or snacking on crap or anything like that. Definitely not junk and sugar, or anything like that. And before we get into supplements, definitely want to remind you, we're not medical doctors, we're not diagnosing anything here. And we're we're doing this for entertainment purposes just just to cover that one more time, just in case. But some of the supplements that I take and and Tony not sure which of these you take, because we I don't think we've ever even really talked about that. But as far as the supplements, the essential ones, make sure again, this is going to help with sleep as well. So a lot of people these are things that they don't realize, like oh, this is going to affect my sleep. But having the right vitamins and take your essential vitamins are going to help with quality sleep. And some of them would be like obviously, your your regular multivitamin, I take an organic one. I take b 12. Also separately. Also your essential fats as well, like your omegas always get those confused. Oh Da, da j EPA.

Dr. Dan 

This one I actually take is called compliment it is it's all plant based vegan. So you can you can check that out. It's really really good. Also link to everything in there. This one actually contains. So it has a lot of the stuff in there. So I still take them all time. But this one contains b 12 d3. So as your vitamin D is in there it as dh a EPA, which is your fat, your iodine kaitou, which a lot of supplements don't have k two, which is important as zinc, magnesium, magnesium is important for your sleep as well. Selenium and a bunch of other things in here as well. Now, it doesn't have all the magnesium that I take. So I also take a magnesium supplement as well. And we'll link to that and put it in the like somewhere around there as well. So I take that. So I take this right before bed magnesium, the extra magnesium I take right before bed, also do some CBD as well. I've used a couple different brands. I started using this one this Barker brands, which is the guy from blink one. Shoot, what's the name of the BAM blink 8182 I got the one right and the 80. Right. So this is actually pretty cool. It's it's asleep. One and it has some other ingredients in there as well like melatonin and stuff like that, which is cool. You can take right before bed. And I like it so far. I just started taking it. I think I've taken it for about a month now I need to order some more. There's some other brands I've taken as well, my wife, she actually drinks something called Kava and a lot of people I've even heard of Kava, it's something that they've been taken drinking in the islands. For many, many years. I first learned about it through Tony and when we stayed in his resort, his private resort on Island in Fiji. We were We were first introduced to Kava and we drank it and we didn't know like it's kind of like it has like an effect on you like alcohol does but not in the negative way. So it's not the same thing as alcohol but it's a natural it comes from the earth and it's not processed or anything like that. And my wife something that's really helped her be able to relax and calm down before bed. She drinks some of that before bed my son does it as well my 12 year old son My daughter's as well. I don't know if both daughters I forgot to ask if me Lena drinks, if I know kayleen drinks that every night before bed. And you know it's something very, very, very, very helpful for her in doing that there's two different types, there's a non drowsy and there's a drowsy type so make sure you do not drink The Drowsy type earlier in the day because it can definitely affect your day. And don't drink it if you're gonna have to drive in a car or or workout on heavy machinery or, or anything like that or work on a farm and use any kind of like crop machines or anything like that. So you definitely don't want to chop an arm or a leg or accidentally have an accident. But it's definitely something that's helped her as well and I'll I'll link to the the brand of the kind that she takes as well. Also don't watch TV or use electronics, which you know emits a blue light and don't do that, you know least two to four hours before bed. I know like, even myself included, I'm guilty of it, where I will watch something like an hour before bed, but I try and turn off all electronic devices. Before that, sometimes I won't. But at the very least, if you are going to watch TV or use electronics to four hours before bed, you want to use some blue blocking glasses. Now I usually use these right here, these are clear ones. And I use these whenever I'm on the computer, I would normally wear them now. But you can see there's like a little reflection. And I don't want to be distracting. I know Tony has some that he wears as well as well. But during the day, I wear these clear ones. And then in the evening, I actually have different style ones to like, I have these these aviator style ones. So they make different styles and different brands. And I'll link the ones that I like but I use these orange ones nice. I use these orange ones in the evening, which helped kind of get that that your your, the the rhythm in your in your brain and all stuff going on your brain. It's telling it's saying hey, it's time for bed, right? Just like the you know, when it gets dark. And there's no plain yellow

Tony 

big guy.

Dr. Dan 

Yeah, exactly. So when it gets dark and and if you were all by, you know, in a perfect world, we're using candlelight, instead of actual artificial lights, especially if you use bright lights, we use a lower color spectrum, what is it called? It's like candle light, whatever the candle light number is, I think it's like 2000 or 3000. We use that in all of our bulbs throughout the house that I turn on in the evenings, we get decent light during the day. And and in the evening, I'll turn on those lights only throughout the house. So that way we have that more relaxing feeling. And we're not feeling wide awake. You don't want to have the daylight going on, which will keep you up and then you got the more extreme ones was actually tried out. I don't really love them. But sometimes if I'm pretty exhausted, I'm feeling really wired. Like if I was Tony and I was doing this episode, as soon as I was off, I would be throwing these suckers on anywhere there was light in my house. Or if I was watching TV with the wife or looking at my iPad or anything, I'd be wearing these because these will block light from pretty much everywhere. Because they kind of they cover everything. And they make everything read. It's not just not just like an orange but red. These are like I need to sleep and I don't and I have a hard time sleeping. These are the ones that I would wear. So some may definitely where these red ones you get

Tony 

the benefit of looking like Falcon from Avengers, so that's exactly I did added bonus. Amazing. I love it. Yeah. Now. Yeah, I was gonna just gonna say that is why I can't watch. I can't play the VR past 1030 that's the maximum light time for me. Because literally, it's two screens, this close to your eyes. And it's like charging me plus Oh, yeah, the game I'm playing. I'm running I'm shooting is like, Oh, this is the guy that did you shooting at him? So yeah, that's why playing VR for me, especially. I mean, there's this and chills things on there. But playing VR for me is a no no. And also why after these sessions, I'm wired and will end up probably scrolling unless I catch myself because because I've got these bright bigger house daylight bulbs at me here. And I've got another light here. And that's just kind of part of filming stuff. And that's part of the job so yeah, avoid stuff where you can and one thing I've been tinkering with but I am like do I want to is most of these devices now have a nighttime setting don't they? Where it goes the screen goes a bit yellow is anti anti blue light. I just I just I just better just go No, I'm just putting it down. That's for me but yeah, yeah, pretty much all device like this. These Mac I use that. Got it the phone? Yeah, yeah, it's just

Dr. Dan 

yeah, I use that on all my devices. But I also wear the orange glasses as well. Yeah, but like for you. I would highly recommend like if I was doing a late night thing or even if I was on VR, again, you're doing it past 10. But again, you're not going to bed till after like two or three or four. So again, that's that two to four hours before bed for you. But as soon as you got off I would be throwing on these red suckers right here. Yeah, and there you go. Well, you can see there you go. Everything's red. Everything's red.

Tony 

Yeah, my guess is like Bono from YouTube. Yeah, or blade. Yeah.

Dr. Dan 

Yeah, well that that brings me up to my next thing is Don't watch, you know, like any action movies, or play action video games, or watch any horror films or listen to dubstep or any like jungle beats, trap beats or anything like that, that gets you pumped up and amped up or depressing or anything like that, you know, a couple hours before bed as well, like that, that again, is something people don't think about, oh, listen to music as they're getting ready for bed. Some people take a shower at night, and they blast their tunes while they're getting ready for bed. And it's like, well, now you wonder why you wonder why you can't fall asleep. You know? You gotta you got to stop doing those things as well. You know, put on some relaxing music like I use. I use Spotify and I'll listen to floating through space. there's a there's a station floating through space, there's relaxing music. There's classical piano. I mean, there's all types of relaxing and music like that or some Enya or something just really relaxing. You know, like mellow. Yeah, we love music.

Tony 

I mentioned them last week, actually. But we listened to get sleepy on Spotify, with Thomas and he reads them he's got such a nice English voice. And he reads these great stories, but every now and then he has. He has other people reading them. And sometimes they lose really quite annoying voices like and then over the hill, and he's like they're trying to sound sleepy whereas he just talks and is great. So we will listen to Thomas's stuff gets sleepy on Spotify. Yeah, I'll stop derailing. You know,

Dr. Dan 

now it's all good. I love it. I love it. I'm learning some stuff here too. Another thing I would recommend as well as don't talk on the phone or talk about important stuff like I won't get on the phone typically past like it my parents I will talk to you sometimes like it's seven or 8pm typically because it's just like how you doing how the kids what's going on things like that. But I if you've got like if there's there's like negative talk or anything like that I will not do it past like five or 6pm I definitely won't talk on the phone with anybody about business past 5pm I'll usually do it like till like four or 430 and that's it because again that gets your brain work in and it's like all over the place and it's and then you know you're you're in this grind this mode of just like you can't it's it's hard to quiet the mind down when you're thinking about all that stuff. So I highly recommend not doing that. Don't talk about you know about finances or money or anything like that too late in the evening as well because that again can get your brain working and stressing and thinking about things like that. So highly recommend you don't do that and if you if you work in an office or you work outside of the house, leave the office and everything that you know that that you just left at your door at your front door as you come in just cleanse yourself wipe yourself clean of all that and don't think about that and just get ready. If you work in your house or if you're if you're if your desk is in your bedroom, you know because it needs to be in there then that's fine as well just make sure you leave everything at your desk. You know I know a lot of people say like oh it's not Fung Shui and it's not good to do that but you know you got to do what you got to do like you know for me, I have you know like I have several rooms in the house that I can work out of, but my bedroom is the quietest and it's the coolest of the house like a cool as a not too hot during the day. So I prefer to use that room a lot for a lot of the stuff that I do. So it is what it is you got to do what you got to do. But again at the end of the evening at the end of the day when you're done you know set everything down on the desk and leave it there you know just like if it was a door just put it down there and walk away. Another thing that would be like funks way is you know if you have a TV in your room like I actually have one right behind me right there above right above the Deadpool head you can see I put a tape astraea like a kind of a sheet type thing over it. And I cover it in the evening before bed. And it's it's a good thing to do that because of the the mirror and the energy and all that stuff they say don't have like mirrors reflecting you in the evening and also electronics and things like that. So I covered you know I turn it off and I cover it before I go to bed. That's definitely a good thing as well. And then some other stuff would be like I use if you have your phone next to your bed and you charge it or anything like that like I keep an eye on my bed charging, I turn off Wi Fi and I put on airplane mode so there's no signal being emitted, but it still gives off like the charging and stuff. So I have this little EMF blanket that I bought and I actually bought a big sheet and I got on Amazon and I can get it anywhere else and I just cut it into into pieces. And I use this to cover up my iPhone and I fold it around it as its as its charging I also have one because I have not a repeater. But I have one of those Wi Fi arrow boxes for the mesh network, and I have one in my office in my bedroom. So what I do is in the evening, I just cover it in that sheet as well. So it limits the amount of emf being transmitted through it are you can unplug it, you know, it's just it's up to you what you want to do with that. But you know, again, these, these sheets are very expensive. I think I paid 20 or 30 bucks for a big sheet and cut it into pieces. Do you do anything like that, Tony?

Tony 

No, no. I tried for a while, like putting my phone on charge outside of the bedroom. But then I used to be like, oh, what time is it and all this sort of thing. And so I used to think that I could hear electronics. And I could like sometimes, you know, when you your fridge kind of goes like bur and it just does a thing. Yeah, but I used to think I could hear this high pitched noise. Well, it turns out I've got tinnitus from totally gigs and speakers. And it's because it's just constant. And I've been I've been out and about and I've been in the middle of nowhere. can still hear it. So yeah, I've got tinnitus. But I I tried for a while. Maybe not long enough, you know, like unplugging everything from by my bed and putting it outside. But I think if you think about it, there's so many things around you all the time emitting electromagnetic frequencies that I was thinking, while just me removing one or two things, is it going to make that much of a difference? And to be fair, I didn't have everything else in order. Like I was on my phone till too late and doing all things like that. So I think, I think definitely, these all come together to make a kind of a buffet of of great thing. You wouldn't just go get one little thing of the buffet, you'd get a few different things when you and I think these tips are probably going to come together in that way. Yeah.

Dr. Dan 

Well, that's, that's, uh, it's funny that you mentioned that because because I actually very similar I can hear I really can like I can hear electronics like little like a little buzz if there's something going on, or the frigerator or something like that. And it will bother me. And I do get up if I hear something I get up. And like, I remember when I moved my office into the downstairs room, which was one of the quieter rooms in the house. And it was a little cooler because when we first moved in our neighbor had an old dog that would bark nonstop. And like for hours, it would just bark at nothing, right? So I had, I had said, Okay, I gotta move to the other side of the house now. That way it's not as loud. And I did that. And I remember hearing this like weird noise and my wife came in there's like, I don't hear anything. Like is there something wrong with you? And it took me a while and I just went around the room because I was so faint. And I went around the room and then I found it was coming from the wall. And I could hear this like little buzz like a really low buzz sound. And then I went into the garage, which is the closest room to that. Well there's the bathroom. So there's crazy there's that room. Then there's the the the bathroom for the downstairs bathroom. And then there's the garage. So you wouldn't think that would be coming from the garage. Well, I wonder in the bathroom, there's no noise when the garage. Sure enough, it was the I forgot what they call it but it's the the device that keeps the hot water rotating so that way you have hot water because like in bigger houses, you know, you have to have the water constantly like warming itself. Otherwise, it'll Yeah, otherwise it'll take 20 minutes to warm up your your water in some parts of the house. 10 minutes, whatever.

Tony 

Okay, like a combi boiler type thing.

Dr. Dan 

Yeah, so it's like a little device that attaches to it. And it's a timer. And so that's what it was. Sure enough. I found it it was that low buzz and even in the garage. You could barely hear it, but I found it. So it wasn't just in my in my head.

Tony 

Frustrating very frustrating.

Dr. Dan 

Crikey, yeah. superpower.

Tony 

Finding small noises. Yeah, I like I did used to think that I could hear them and maybe I can hear some things. But all the time constantly. There's these two tones just constantly like once, and the other ones just constantly absent, but like I look at the phone, and then a message would come through. Because I thought I could feel it or hear that but maybe who knows what that is. Maybe I felt the vibes. Or maybe maybe I picked up on the other person who was messaging me who knows is unexplained. To say who's to say maybe it's all of those things. Maybe? Yeah. Well, I

Dr. Dan 

know They told me a story. He talked about a tribe that he went to go visit. I think this is the the story, it was the one where maybe it was in the Mexican mountains in Mexico, and within digitus tribes and people there, and he was studying with them, he's learning about healing with music, I believe if this was the same story, if not, it was not the healing with music, something else. And he had done while traveling with stuff. And he had met with, with this group, this tribe, and they'd said, We want you to come, you know, they didn't know he was going to be there. They showed up. And then they're like, okay, we want you to meet with this one man who will take you up the mountain and, and He will teach you and show you all the stuff and you know, all these things. And he said, they said it's a two mile like or a couple miles to go meet with him. And he's over here in this village. And, and he'll be waiting for you. And it's like, wait, how's he going to be waiting for you? It's not like they had phones. They didn't have like walkie talkies, that has smoke signals. They didn't use any of that stuff. But because they put out this frequency, I guess, like they communicated. When when guru Singh it got to that man, that man said, I've been waiting for you. Yes. You know, like you are so and so. And then he's like, Whoa, how did you know that? It's it's pretty incredible.

Tony 

Wow, okay. Yeah. So anyway, so Wow. That's now called My, my little noggin.

Dr. Dan 

Yeah, make sure it makes your hair stand up on your on your arm, right? Think about technology like this, this like great invention, whereas in other words, it's more like we've devolved. Right? You know, we just yeah, copying it relied on other company relied on other devices to do it for us. So and we have to pay a monthly fee for it. So yeah, so another one is write in a journal we've talked about this in past episodes, this is helping to get everything out of your head and onto paper and putting yourself in a good vibrational state before before bed. So you know, we've talked about things that you can write down, you know, write down what what was magical block out today, few things, few sentences, what will be great about tomorrow, you're going to like write up like, imagining that tomorrow is going to be an amazing day. So that way, tomorrow will be an amazing day. And and that's something you definitely want to do practice that also helps my wife a lot to is doing like five to 10 minutes of some yoga poses. Some Qigong, she loves doing Qigong, that works really well for her as well. So we'll put some stuff down below as well, for that, and then now let's get into some, some hacks that are bio hacks that will cost a little bit of money. Some are a little bit like, you know, 100 bucks, some are a couple $100. But these are things that I use myself, because there are those things that it can help you heal faster. And if it does, then of course, I'm going to use it like why wouldn't I want to do that, right? Like, there are studies that show that this stuff works, so I'm gonna do it. And one of them is called Red light therapy, it's infrared, near and infrared far. Lights. And I actually have light panels on the other side of in my bathroom, I have two light panels on the walls that I stay, I used to stand in front of for 20 minutes, and I'd rotate my body around, you could also buy some, they're a little bit more expensive, where you lay down on it's kind of like a tanning bed. It's way more expensive, I think 1020 grand for that. Whereas these light panels were like maybe $1,000 total for both of them. But since then there's been a new invention that came out. And it's called the flex beam. And this one is actually a portable unit. And it is battery operated rechargeable. And you can also plug it directly in. So you just use a plug sometimes, and has three settings where goes into deeper penetration. So that actually is more intense light that you can use on specific problem areas to help with the healing process. And I use this, you know, 20 to 30 minutes every single day. But the cool thing is, is I can use this sitting in my recliner watch on the couch, watching an episode watching a show and just putting it on my shoulder, you know, and I'll have it on my shoulder, my arm because I had shoulder issues from all the heavy training that I used to do. And and you know, now that I'm working out I they started reoccurring, and this has actually helped a lot. So I'll do that. I had sprained my toe last week and the week before. So I put this on my toe. And I'll do this for 20 minutes on my toe. If I have a finger that hurts or something like that, I'll put it on there 20 minutes a day, you know, bare minimum 10 minutes a day. And it helps as well. And there are a lot of studies into red light therapy. And there's some other brands and stuff that I recommend too, but this one's really cool because you know It's rechargeable, and you don't have to, you know, stand in front of a light panel to use it. But, you know, just just a quick overview of some of the things that they say red light therapy helps with. And again, this has been shown to work in clinical, you know, things. So there's a lot of research that you can look up on it. But, you know, they talk about how to help with less inflammation, helps with increased natural antioxidant defense, improved circulation for tissue and arteries and oxygenate oxygenation. Higher testosterone, better skin, because it boosts collagen. and elastin production reduces reduction of pain, because of less inflammation, muscle recovery, which is what I use it a lot for better hair growth, works on my beard,

Dr. Dan 

improve cellular health, increased activity throughout the body. So I mean, there's just so many benefits to it, that I'm made it a part of my daily routine. And, and again, I've been using the light panels for about, I'd say about two years now, maybe three years. But this one I got about a year ago when it first came out, and I love it. So highly recommend using red light therapy. So take a look at and see if it's something that you want to try out. And then another one is called p EMF, pulse electronic magnetic fields. And what it is, this is actually a little little device right here, and I keep this next to my bed. And there's several different settings on it. And this little box plugs into the wall, and then it has magnets. And you can buy the one that has four magnets, or two magnets or one magnet, I have the one that has two magnets, because that's what I need. So these are really really intense, strong, I think they call them earth magnets. So it emits a really high frequency, which is similar to the two to be like the Earth's vibration, because the earth vibe is constantly vibrating. The frequency is always vibrating at 7.83 hertz. And, and, you know, sciences have talked about this. And they talk about like, needing to fix like when you're in space, so the astronauts in space, they would become depressed if they're in space too long, because they're not getting the frequency. Now, the the earth has always given off this frequency similar to like a tuning fork, or actually have this little woodblock here thing This, this, let's see how this sounds for you guys.

Dr. Dan 

See, it's still going. It gives off this frequency. So the earth is constantly giving off this one frequency. And it's always doing that. Now, when you have all these outside influences, like your cell phone, computers, Wi Fi signals, radio signals, all this stuff, all these, these electronics going on all around you, it's breaking up and distorting that frequency. And they've actually shown this in, in light studies in different studies where they're able to see those frequencies being disrupted. And and it's definitely not good for your health. So that's where these can actually help you balance out it they say can help with recovery, everything from better sleep, enhancing the body's natural recovery process. Cellular dysfunction throughout the body stimulates cells, recharged cells, more energy, naturally, athletic performance reduces inflammation and pain helps you recover from injury faster. So when I have an injury, I'll actually when at first when my shoulders, I used to put them directly on both shoulders, and I would just hold it there. And there's actually an add on that comes with it, they use screw on here, which focuses it directly in so that way it's going directly in through here. And then for this I use this without it under the bed. So I have it right under my mattress against the baseboards in the mattress. So there's only like 10 inches between my body in it. And I have it running all night through my sleep or keeps me at this natural frequency the whole time and it really helps me. But when I got injuries, I'll put it on for like 2030 minutes a day and I'll have it on those injury spots. But I only use it on like on that if I have an injury, I'll hold it on there for like 20 or 30 minutes a day. Otherwise I just use it in the evening before while I'm in bed. So while I'm getting ready for bed and then while I'm sleeping. So that's something that I definitely highly recommend that you research and look into because it's really really good. I've ever tried anything like that.

Tony 

Yeah, I like that. The whole frequency of the earth thing because that reminds me of how birds kind of know, not only where to go, but when to go, isn't it like to migrate and stuff? So so for humans to be taken away from that to suffer depression and stuff like that makes absolute sense to me, that that, that they need that that that frequency and stuff. Yeah. This is definitely something for another time. But the frequency of music we definitely need to talk about because I've heard some mad stuff about frequencies. Yeah, in music. So we're going to add that to the list. In fact, if you're watching, if you've got any, any thoughts on any of this, or anything related to this, that you'd love to us to expand on? If you're watching this on YouTube, we'd love to see down in the comments what it is you'd love to hear more about. If you're listening to us on Spotify or any other audio places, then Hey, come on over to YouTube. We have we have magnets over here. So come and join us and leave some comments and and hey, while you're here, might as well hit subscribe, and hit that notification bell as well. And, hey, give us a thumbs up since you're doing things. Sounds Sounds reasonable, doesn't it? But yeah, I love I love the idea of these frequencies. And and talking more about that later. I know you've got some more tips about your bedtime routine, haven't you?

Dr. Dan 

Yeah, well, I never want to mention which brand is that I totally forgot to mention, this is the earth pulse. So Earth pulse brand is the one that I that I got. And and I really love it, I researched quite a bit there are another there's another one that even a little bit stronger. But it's like 10 times more expensive. So for the quality for what you get, I think this was like anywhere from five 600 bucks to 1000 or something like that, I highly recommend you get it, I only use the one frequency now the recovery frequency. So I could have went with a cheaper one with two magnets. But I ended up going with the one that has like a bunch of different options, just in case I needed them. Because at first I was testing out the different frequencies. But now I just use the straight recovery frequency is the one that I use for sleeping and for injuries and things like that. There are other brands out there that claim to be better. I don't want to name any of those brands. But I do not recommend those. I do not recommend those mats that have like crystals and stuff on there. And with that, and they have the P EMF. Because those are so weak, the energy is so weak coming from the PMF that it's just not worth it even bothering with it. That's why I got this one. Because it's you know, I'm not saying crystals don't have healing abilities they do. If you want to get one of those war mats that warm up with the crystals, then get that one alone, don't get it with the PMF because that's a crappy PMF and it's just not worth it, getting it for the expense, and just get one of these as well. So I definitely want to recommend that. So yeah, so the the other things I was gonna mention this, this actually has to do with sleep hygiene, because we're talking about bed anyway, so why not right, it can help improve your sleep a little bit. So you're not dirty. But one of them is sleeping with a clean shirt on every night before you get in bed. So put on a new shirt, not the one that you wore throughout the whole day, it might have sweated already, just put on a brand new t shirt, comfortable t shirt before bed. And that will help your you know your sheets from getting dirty quicker. And it also helps if you're acne prone as well on your back. Because you know the sweat and the dirt that you get on your sheets, you know is going to cause you to break out more too. So if you're somebody that has a challenge with that, I would highly recommend doing that. And then I guess we can get now into while in bed what to do. So that was prepping before bed. And now we can talk about what to do while you're in bed. And one of the things I would recommend is one of my favorite game changers for sleeping for me. I never liked using sleep masks. And because they just really felt uncomfortable and bugged me. So I was recommended by Guru Singh this, this HUD, this sleep hood. They call it a sleep hood. And it's pretty cool. It's like one of those old style ones that you put on like you know, like you see people wearing on their head right there like like, Oh, I'm gonna go night night. There we go.

Tony 

Ebenezer Scrooge Oh, we Willie Winkie. Yeah,

Dr. Dan 

but this one actually goes all the way over your head like that

Tony 

like dead devil.

Dr. Dan 

Yeah. So and I could still see a little light right now because obviously it's bright outside. But during the the night it completely blocks all blue light is It blocks everything that you would see. And it just it really helps. And it also gives you this comfy feeling because it kind of squeezes on your head a little bit. And it gives you this warm comfy feeling like you're in the womb or something like that. It also covers your ears too. So if somebody freaked out about spiders crawling in your ears, or bugs crawling your ears at night, this would definitely make you feel better to sell. And if you didn't have that phobia now you do

Tony 

yeah, now I now have one of

Dr. Dan 

these. Yeah, I'll link I'll put a link down below as well where you can get this this knighthood but I highly recommend you get him get like two or three of them too, because then that way you can keep them clean. So you can wash it like you know every two weeks or something like that because it will get dirty as you sleep. But obviously you want to wash your face before you before you put it on. And that should be something again for sleep hygiene is definitely wash your face before bed you some you know some soap and water a face wash that you use. I never even knew about this, but this is like a purifying toner. I use this now solutions one, this society one, vitamin C and acai berry and put this on a cotton swab. Clean your face wash it with some good soap or something like that. And and that will help you as well. And are there are there any things that that you clean your face you clean your face before bed? Are you a dirty a dirty face sleeper.

Tony 

I'm a very basic human. I'm very basic. I don't take multivitamins, I probably should I'm getting older. Don't take supplements. I the only supplement I've got actually as I had a vitamin B 12 spray that I kept forgetting to take and and these turmeric, anti inflammatory ones with this securement and black pepper to aid absorption. They're the only ones I've ever had. And so so back to that, but, but when it comes to sleep and bedtime routine, brush my teeth, water. That's it. I have very nice young skin for somebody who's 40. But I know I don't use any products or anything. Nothing like that. I literally just use water. When I have a shower or wash my hair. And all that goes on my face. I just rub it off. But like, you know, I tend to have a shower like earlier and then when I brush my teeth, I'll just water.

Dr. Dan 

Yeah, well, I was I was like that too. When I was younger. I mean, I didn't take vitamins when I was young, younger. And and like I used to joke and they'd be like, oh you want to you want to sell with that. I'm like up I take a multivitamin eat a salad. You know, I eat vegetables. But then you know, as you get, you know, older and wiser and smarter is go actually I want to be around for my kid's life. You know, I don't want to die early. So I highly recommend you do those things. You look

Tony 

great for 84 Oh,

Dr. Dan 

thank you. Thank you. Thank you. I mean 184

Tony 

sorry, 184 want to give it away, but Okay, yeah, I'm

Dr. Dan 

gonna push the 500. Man, I'm going to push the 500 Well, the very least for you, Tony. Yeah, you need to take your B twelves. Man. And I highly recommend you take this one, right, this complete version, they make it in a spray as well. And it has your your essentials, your kaitou and your fats. And I highly recommend that you do it because b 12 the one thing you can't get from your diet, whether you're a meat eater or not a meat eater, the only way meat eaters get b 12 is when the farmers actually throw in a cheap b 12. into the feed. You know, so that's where they did say

Tony 

12 Yeah, well, I'm vegetarian, so there's none of that for me. Okay, okay, cool.

Dr. Dan 

Well, that's what meaning is always say as always say like, if you're a vegetarian or vegan, you don't get to be 12. It's like, well, you don't get it either. only reason you get it if you get it is because they put the crap one in, and the animal feed. So it's like, why not cut out the middleman and get the good quality stuff. Now regardless whether you eat meat or not, take the take the quality be 12 not the crap that they're giving you. Okay, but that's another time for that stuff. So the next one, I would say is we talked about last week is putting things in the chess, right? Because that that tends to keep people up the most is when they have a stress, or they have something that pops in their head or a worry of like, oh man, am I gonna be able to fall asleep? Well, they're worried about falling asleep and then you say, well stop worrying. And they're like, Well, I'm not worrying but I am having trouble falling asleep. So I'm worried I'm not going to feel good tomorrow. So it's like the worry is causing them to worry Which is causing them to keep them up. So you got to just put things in the chess. So I like to imagine this chess on the beach, with the ocean in the back background, just kind of like you hear the ocean waves. And I just put all those worries in those things that I'm thinking about and that I'm worried about, or that, um, you know, like, like trying to solve or I want to solve right now. And I imagine there's this chess and I open it up, and I put it in there, I close it, I lock it. And I say, tomorrow, I will look in that chess, and I will go over those things. So I put them off. I file them for tomorrow, I put them away for tomorrow, instead of constantly thinking about it right now. And what what do you do if it doesn't work? You do it again? What if it doesn't work? Again, you do it again, what if it doesn't work, you do it again? How many times you do it again, you keep doing it again until it works. That's it is keep putting it away, putting it away, putting it away? years quieting the mind, quieting the mind, putting it to rest, putting it to rest, putting it in the chest and putting in the chest until it stops trying to keep you awake. And it works. Usually, usually I'll do it so many times. Like if there's times like last night, I was really wired. And I remember thinking like, Oh man, I forgot to take my CBD but I was already in bed. I was like 130 in the morning. And I'm like, oh man, if I go downstairs want to wake up my wife, you know, cuz she's laying down. I'm gonna wake her up as I leave the room. Then I'm going to be more wired because I walked all the way downstairs. So I'm just going to go to sleep without the CBD. But I started feeling like, Oh, I'm really awake and wired. How am I going to be able to fall asleep? And it's even worse that I didn't take the CBD. But I just like quieted the mind, put it in the chest, put in the chest. I don't know, I might have put it in the chest like 20 times 30 times 100 times. Who knows. But eventually I fell asleep. And then Exynos morning. So at some point, it worked. And he's got to keep doing it.

Tony 

Nice. Yeah, I think sometimes we're things like that, like, like you said, journal that can help get rid of things. But then like, oh, what if I forget the things that I keep remembering? Like, what if I forget about if they're that important? You'll remember it tomorrow, won't you? Like you know, you file it away for tomorrow. You'll either remember it tomorrow and deal with it, or you'll forget and it probably wasn't that important. Anyway, that's my kind of attitude.

Dr. Dan 

Yeah, you know, if it is something like there, there are plenty of times where I do have an idea about something. And I don't want to forget it because I do I do remember I do like get ideas that I will not remember for a while. And it happens to me because I have so many different ideas that come at me. So in bed, I will grab my phone or my iPad and I will type out just a quick line because again, that's journaling. So if you want to paper I prefer I'd recommend paper and pen but for me I like to file them on on my you know, my Evernote to start with and then I put them into Google Drive or something Google Docs or something like that. But But yeah, I got to get it out. I use Trello as well. So I use a combination of those things. And I'll put it on there because that allows me to Now relax, even though I had to get on my electronics or whatever but now I can rest easy knowing that I will not have to keep thinking like don't forget Don't forget Don't forget Don't forget because my brain will keep going so I have to say okay, I'm going to put it down and now I can put it in the chest because I did save it and I'm not going to forget because now it's somewhere right

Tony 

nice one I think cases yeah i think i think putting in the chest is is definitely something that that people could could use more often and like I shared last time the whole just not now thoughts pop up not now you know that's that's the one that I use but I like the visual idea of the chest and putting it in In fact I did give it a try after last session because I thought you know I like the sea side and and even just thinking about all the the ocean and all that that just sent me going sent me off anyway. So yeah, I love that one. I do love that one. Nice. Yeah. Right. So have you tried the chili pad and it's a thing that goes in your bed and it pumps water. So it's a mat that goes under under your mattress covering a water bed right? It's kind of like a water bed it goes. It goes on top of you matches and he has super thin pipes going through it. And then it has this little quiet machine that heats the water or cools the water to the exact temperature that you want and you can have like a double bed version where you can have one temperature and whoever else is in the bed with you That they can set their own temperature. And apparently they're super amazing. Awesome. Great. Is that something you've you've tried it is electronics, though. Yeah. But from the position of keeping your temperature regulated, like not too hot, not sticking one leg out the cover, and then you your partner there has given us all the heat of a of a pizza oven 7000 degrees and thrown their covers on you. Yeah,

Dr. Dan 

it's gonna depend on obviously your your, you know, your situation, because like some house is going to be hot or warmer whenever, you know, colder. So yeah, I mean, there, I have seen some other some other devices where it just blows like hot or cold air, under your under your sheets as well. And I thought that was very interesting. And I have been wanting to test it out. But I haven't actually tried either of those solutions yet. What we do right now is I just, I turn on the AC, like, we have our regular AC running nonstop pretty much here in Southern California. And then I also have a portable portable device as well that cools our room pretty quick. And I run that for about an hour or longer before bed. And while we're in bed, and then when we're ready, go to bed, I shut it off. So the room is pretty decently cool. But I tend to sleep pretty warm. So I will kick off, I'll use a sheet. And I'll usually kick my legs off of the sheet and start out with no sheets sometimes. Yeah, and then I and then I throw it on as I get cold or something like that. So for me that works, but, but I am interested in trying those for sure. My wife, she can't do that though she needs she gets too cold. If she's too hot under the blankets and then she's too cold. If she's if she has no blank or even a sheet plus one thing, one hack I forgot to mention is she uses a weighted blanket. And she loves it. Yeah, so she that's been a game changer for her. So we have a couple of those. And they make different weighted blankets and it's supposed to like keep you all nestled and and keep you like all safe feeling like you're in the womb. So I know a lot of people that love the weighted blanket and they use that in their daily life. Yeah,

Tony 

yeah, we had some friends come stay at the little holiday home place it got a little caravan and and they brought that with them and they were like I'll try this third. And yeah, it was great. It was like oh wow, it's good. But yeah, I didn't have an actual sleep under it though. Two

Dr. Dan 

more really important sleep tips for you that will help with your sleep one that is so important. is having a comfortable mattress something that is good for you. Not too firm not too soft. And and good quality one and I have searched for years for a good one I remember back in the days when you had to go to a mattress like sales place like a place that sold only mattresses a store and they would have these sleazy like guys in there that you would imagine probably used to work in cars used car sales, and they just weren't good enough to cut it there. So they worked in those places and you know nothing against you if you used to work in one of those places or even a cars car. You know, you selling used cars I know some really cool people that that do that. But But these people at most of these, you know, places that sell mattresses, I just remember them trying to upsell me off like crazy, like, oh Yo, you know, you need this 12,000 $14,000 mattress and it just blew me away. Like this is just like some foam and some stuff in there. And you're this 12 grand is the cost of a, you know, a nice used car or something like that this is just insane. And, you know, there's these companies have come out since then. And they sell direct to the consumer. One of them is called tuft and needle. And I've been following them for many, many years. Wow. Probably since the start of them, because I remember they first started out selling like Japanese futon type beds. And at the time I was looking for a folding bed that you know I want to try out the Japanese style and we'd fold up the bed in the in the morning and tuck it under one of the tables or desks and then pull it back out at night and then go to sleep and we did that for quite a while and it felt really good on my back but but eventually we you know decided to get a regular bed again. And fortunately tufted needle actually was making them at that time and they were selling direct to consumers. And they were selling them for you know, somewhere between 612 $100 or something like that for their beds which was like unheard of because most time you go into a store and like I said they were starting around three For five grand and then they would try to upsell you to this 12 grand bed or 15 grand just some insane amounts and tough to needle selling them for for less than a quarter of that cost like 10% of that which was insane. And it was really cool because remember following their story they developed this system I don't know if they invented it or not but they had actually created the system where they had this, this machine that will compress the beds down into into small size of vacuum sealed bags. So you'd have this big mattress is CALIFORNIA KING mattress that could you know be rolled together and put into a box about like this bit this you know this thick, and you know tall enough to you know fit the bed in there. So it was insane that they could actually ship you a bed and it'd be at your door and then you just cut open the box, pull it out, cut the you know the bag itself and then it would just expand and over the course of 2448 hours it was ready to sleep on it was insane. And I know a lot of other companies does that does that as well now like purples and other company but I just you know choose to stick with the company that that I'd follow from the beginning and I just liked their message their story and just what they've kind of brought to consumers. And they've been doing it for so long so I choose to support them when I can. So all all the kids in my house, the whole family we all have these tufton needle beds, they start at the time of this video they start from 645 bucks up to 1095 so $1,000 and or $1,095 and that's for a CALIFORNIA KING I believe which is what I have. And and they also have what's cool is they have 100 night sleep trial which I know purple does as well now too. But that was another reason why I went with tough to needle in the beginning was because they had this you know sleep trial and if you didn't like the bed and it wasn't comfortable whatever to you and you just didn't want to give it a try which I recommend if you get one, give it at least three months you've got 100 days to try it out. That's more than three months. So give it 90 days at minimum to get used to because sometimes your body has to get used to a firmer mattress. And it is better for your body. So so you do that and if you don't like it, you return it and one cool thing about them is they will actually send now they put down in their in their literature they put down that will most likely be donated to charity which is what they said from the beginning as far as I remember. It was like they would give it to like shelters and stuff like that. women's shelters and I was like man, that's the coolest thing ever. So again that's another reason why I buy from them because they just have a cool message and a call mission and all that. So that's that's why I went with them and like I said it comes in a box you get it a couple days it's compressed. I know that they sell it in some stores now as well. I know like Lowe's, I don't know what other stores they sell it in but Lowe's is like a Home Depot kind of place. So you can just check online to see if you got some more local that you can pick it up and you just grab it in a box and bring it home or just ordered directly to your door which is what I do. And again you can check out purple as well if you want to. They've got a very similar product with a sleep trial as well. But like I said I just choose to support tough to needle because of that. And then also pillows pillows are super important too because your head and your neck rely on it and they go on it and it is going to improve the quality of your sleep and your health. your overall health because how you're going to wake up in the morning how you're going to feel if you have a sore neck, sore shoulder my shoulders used to always freeze up on me a couple times a year would happen either like for me leaning on it too much during a really long sessions at the computer because we were doing a launch or something like that I had to be it for hours I had to be on my computer I get up and move around but still just being on you know that arm and forgetting and just leaning on it. And then sometimes just falling asleep on it in the wrong position would also cause that which would really suck so you know pillows super important ever since I've changed my pillows and exercising and all stuff that I'm doing now haven't had an issue with it. So knock on bamboo right here on my desk. But the pillows that I actually like for the kids I got them all the tough to needle pillows, but they only they max out at about five inches. They're still there like five inches of height and I need a little taller one and I don't want to get to them so I just decided to give a try for the purple pillow because they actually sell taller one which is seven and a half inches tall for bigger, bigger people that need to kind of lean on your side without having your neck you know go over like that. And and even the second half is a little just a teeny bit short so I actually have a really thin pillow. Really cheap thin pillow that I just put under that one which hikes it up probably another two inches. So I'm getting close to 10 inches. So to be honest, I could have bought two tufted needle pillows but I thought the seven and a half would be enough. So I wasn't really foreseeing that. So maybe I'll give that a try where I just put two tough needle tufted needle pillows together. So it'd be 10 inches, I could try that as well. But for now I got the purple and actually is really nice and it's a very cooling as well so keeps your head from getting too hot, because it's like honeycombed. And so it allows air to kind of circulate so you don't get as hot. So I highly recommend you check out those both those pillows. The purple makes other sizes as well. So they do make a five and a half inch and some other ones. And again, I'll link to those at the bottom and on Rockstar life calm. But those, the purple pill I got is like 159 bucks, the tufted needle pillows were 85 bucks each. And then they make the king ones as well, which is a little bit more expensive. It's like 100 bucks or something like that, at the time of this video. So you know, give those it goes, it gives us a checkout. And then as far as body pillows, I also use two body pillows. So I have about one pillow behind my head, you know, behind my neck. And when I sleep sideways or whatever, I'm a side sleeper. And then I have two body pillows, well actually one's a body pillow, and the other one's just a regular foam pillow as well. So it's just easier to get it out of bed with a regular pillow on one side. So it's up to you. But you can get body pillows or foam pillows, make sure they're not too thick. Because otherwise, you know, if you have a partner on the bed, start taking up the whole bed with all your pillows. So everybody kind of makes fun of me for all the pillows I have. But man, I get a good night's sleep and I don't wake up sore, I don't get those neck aches anymore. I don't get shoulder pains like I used to from sleeping, and and all that. So I'm gonna do what I got to do. So I have two pillows on the side of me. So again, you get cheap foam pillows, pretty much anything will do with decent reviews on Amazon for like 20 to 35 bucks or something like that. And then I have the one into my head, you know, the purple pillow or tufted needle pillows under my head and then the two on the side of me. And then I got another cheap thin pillow that I actually just use his life of foam. It's like a really light, thin kind of pillow, one of those cheaper ones, he does get like a target or some store. And I use that on top of my chest. So it's kind of like my weighted blanket, you know, because I don't use a weighted blanket. But I like that feeling of something on my chest when I'm sleeping that's not too heavy and light. But then I could also put my arm over, it's when I sighed sleep, my arm is up. And it doesn't it doesn't make my arm like sore, my shoulders sore. So I've just noticed as I've done that I did that on accident. Once I woke up with a pillow like around my arm kind of holding on to it. I was like, actually, it's gotten comfortable. So I kept doing it. And and I really love that. So I've got the two pillars on the side, one pillow thin pillow under my arm, and one behind my head for a total of a bunch of pillows. So give that a try. You know, I mean, it doesn't hurt to try it out, see how it feels. And if it's comfortable, and it feels good, and you wake up good. That's that's all that's really important.

Tony 

And there's a couple of notes I had, and I thought Oh, I'd love to throw these in now I know brought up the the chili pad. And I know one of them was was we had a discussion about it before. So we'll get we'll get to that now. And that was about the idea of sleep cycles. And, and for me, I'm fascinated with it. The idea that we do 90 minute sleep cycles and then measured it so they're measuring something is happening, the sleep cycles. And like if you get woken up mid sleep cycle, you know going through the REM cycle and all these like deep sleep and light sleep. If you get woken up in deep sleep, then that's when you're like a zombie for ages and just can't kind of come around or whatever. But if you wake up at the end of a sleep cycle, you're more likely to wake up nice and natural and light. So I use a just an online sleep cycle calculator that tells me like, you know how many cycles I'll get if I go to sleep now and what time I should then wake up to be at the end of a cycle and factoring in 20 minutes or so to get to sleep. But there's two thoughts there really one is that if I don't go to sleep at the time, it says I start wigging out. I'm like, ah, but but I'm five minutes into that and and then that starts adding stress. So maybe if that does that with you, maybe it's not worth doing it. But also like, what if it isn't a thing? What if it really isn't a thing? And it's just a placebo effect? In which case, great. I'll take it like, Oh, I'm going to go to sleep at this time. And then if I wake up at that time, I'll feel amazing and wide awake. And then when I wake up at that time, I'm like, Oh, well, I feel amazing and wide awake. Who knows what that's from. But as long as I haven't been wigging out about not getting to sleep at the correct time. And I like sleep cycles. And maybe that's something people want to have a little look at. But you know your thoughts on sleep cycles.

Dr. Dan 

Yeah. I, I agree with you because um, I didn't even mention this because I don't use it anymore. But years and years and years ago, I think like 2005 2006, there was a device that came out, called the sleep tracker watch. And it was just a basic calculator watch, but it had like a motion detector in there. And it would track your sleep throughout the evening. Now today, they have wearable devices, like the aura ring and the whoop and and other things out there as well. I believe I don't know if the Yeah, Fitbit. There's there's other devices. I don't know if the Apple Watch. Does that yet. I know the last one didn't or maybe it did. I don't remember, I don't think it did. But what the watch did was really basic, and I loved it is that you set it to say okay, I need to wake up at this time. And then you would set it for Okay, give me a 2030 or 40 minute window. So basically, if I said I want to wake up at 6am, it would wake me up somewhere between, let's say, if I set it for 40 minutes, it would set me up Wake me up between 5:20am and 6am. According to where my rhythm was. So that way I wouldn't get jolted out of bed, like you know, like when you're younger and made those old school alarm clocks are scaring the crap out of you and giving you a heart attack. So I did love it. The challenge was is that you know, of course, you still have to be it's not like, it will go off and you're like, Oh, I'm at the right time of my rhythm. So I'm ready to get up. It's like, no, it's still early, I could sleep in. So you still want to sleep in but you wouldn't have that jolted feeling. So I used to I used to love it. But what changed for me is I no longer have like a I need to be up by time. So what I do instead is I have my my phone, I actually have a alarm app on there that will play music and I have like yoga music like really like relaxing yoga music. And I set it to slowly go up over the course of like 10 minutes. And it starts like at very, very minimal. So it'll take like 15 minutes at least for to get at any level that would actually probably wake me up out of a deep sleep if even that. So what I've noticed is when I set that I'm more than likely all wake up at the right time. Because if I'm really tired, I'm in that that deep sleep, that music starting doesn't wake me up. So then all of a sudden, when I am ready to wake up, the music does wake me up. It's like, Oh, I'm awake now. Okay, good.

Tony 

It's like those sunrise lights.

Dr. Dan 

I got that too. But the hood doesn't help with that.

Tony 

Yes, of course, yes, you

Dr. Dan 

still have that light next to my bed. So it's still there, it just, I just don't use it to wake me up anymore.

Tony 

And so the my final thing that that helped me get improve things slightly was learning to look at my bedtime routine. And the sleep that I get as being the start of the next day, not the end of the day that I've just finished. And the the point of that is like, like if I had a budget of $100 a day or something 100 pounds a day, and I got to the end of the day, and I got money leftover. I could just spend it on any old rubbish. And if you think about how you spend your time, at the end of the day, you might be like I can I can goof off and all this. But if you think okay, this is coming out of tomorrow's budget, this is setting me up for tomorrow. That was one thing that really made a difference. And that is one of the reasons why I started cutting out the caffeine from 2pm. That's why I was like okay, hard, fast rule. If I want to be productive The next day, I do not play on population one on the VR. After 1030 That's it, there's a rule and like if it's 10 o'clock, I'm not going to go on because I know I'm going to be on for at least two hours as long as that well two hours is how long the battery lasts on the quest. So so that's because I'm mindful that I'm impacting the next day I'm taking time from the next day. And Jerry Seinfeld has this amazing sketches one of the you know on the on the Seinfeld show, you know, he just did show reel 32nd clips of him on stage at the comedy club kind of thing. And he's talking about night guy versus morning guy and he's like a night guy. I could stay up and watch TV all night if I want getting up at 5am Hey, that's Morning guys problem. And he starts going on about that was a terrible Jerry Seinfeld. But he goes on about basically how this morning guy and morning guy has to deal with it and the only way that night that night guy night guy screws morning guy because morning guy has no comeback against night guy Unless he just lays in that much and he's late for work that many times that he gets fired, and the night guy can't afford to go out anymore. It's it's a great sketch. I've just butchered it. But it's true. It's true. Like you. I find the night guy morning guy was a big thing. Until like morning guy curses night guy. Morning, guys, that guy. Right? Why did he go to sleep so late? But the reality is you spending your budget from the next day already. That's the way I see it, you will be setting yourself up or well for success or setting yourself up for the other option. So yeah, that's all of my views on sleep. And the things I've been doing right the things I've been doing wrong. And and that's everything I've got to bring to this excellent conversation. I've really enjoyed this. A really enjoy. Yeah, I think I think all it's probably missing now. Is is a RockStar mission.

Dr. Dan 

Yeah, let's do it.

Tony 

Let's go. We need a jingle for the RockStar mission.

Dr. Dan 

I'll just sing one for us. Well, I

Tony 

was thinking maybe something like, you know, like Mission Impossible. I should apologize. I was just one of those ones that sound a bit like it but it's enough different that it's not against copyright one of those ones that you'll get under like a TV ad or something like that. Because then then then then then then then then that sounds far too upbeat. Doesn't sound spicy.

Dr. Dan 

Ours is different RS has a dip at the end.

Tony 

Dan, Dan, Dan, Dan, Dan, Dan, Dan, Dan, Dan, Dan.

Dr. Dan 

Yeah. All right. Yeah. Well, there you go. Let's do that every time for the beginning. I think Tony should do that part. Just like that. Boom. I love it. All right. Well, today's Rockstar mission, if you choose to take it, which we hope you do, and commit to it, not only take it but commit to it. So head on over to RockStarInLife.com/36 and download today's Rockstar mission. So you could follow along and and write this all out. Or just write on a piece of paper if you want, whatever you want to do. But again, it's down there for you at RockStarInLife.com/36 And what we're going to do is we're going to practice putting it in the chest. So do that for the next 40 days, at least, where every single day, if you have a challenge, or you have something or worry or something like that, you're just going to keep putting in in the chest over and over again until it no longer becomes a worry and you fall asleep. So it's like counting sheep, you just gonna keep doing it until you fall asleep. And then you wake up in the morning. Oh, whoa, it actually worked. I don't even know when I fell asleep. But I fell asleep. So put it in the chest just like I said, it's on the ocean, open it up, throw it in there or set it in there, close it lock, it comes back to you. And you start thinking again, what if this, what if that and tomorrow, I have to do all these things. And I gotta be this and I got all that stuff. Open up the chest, put it in there, close it, lock it, save it for tomorrow. So you're not completely trying to forget about it or to say look, I will not forget because I put it in this chest. And I'm going to get it to it in the morning or in the afternoon. So it'll be there. It'll be ready for me. And I don't need to think about it right now. Just keep doing that until you fall asleep. The next thing you do is you get a journal. So for the next 40 days last episode, we talked about journaling and what you can do with that. So if you haven't watched that episode, go back there and watch that episode, we'll link to it as well. But for journaling for the next 40 days, you want to write down what was great the magic moments what was great about today. Okay, so what was great about today, and what's gonna be great about tomorrow, and you just write a few sentences at least. And you do that every single day for the next 40 days. And then for today, we want to choose three things from what we talked about, it can be something that costs money, it could be something that doesn't cost money, but choose at least three things that you weren't already doing. So it could be okay, well, I'm gonna get the sleep hood. Or I'm gonna go to sleep earlier and save that creative work for the morning or daytime instead of doing it to three in the morning. So you can try that the red light, you know therapy and get one of those or you can add one of the supplements or all the supplements, meditation, you can start doing that yoga, walking every single day or exercising two days a week at the very least, and also walking. So choose three things that we talked about today. And add those to the things that you're going to do for the next 40 days. And if you want you could add more. I'm not saying you can only choose three things, start with three and then add more as you start to enjoy and see the benefits that you're getting from doing these things. And then continuously doom and doom and doom but just try it out for the next 40 days in a row. Do that choose three things. And let's start out with that and I guarantee that You're going to have a better quality sleep, you're going to have more creative things that you could imagine that you've been able to do. You're just gonna everything's gonna be better. Trust me, it's gonna be all rainbows and unicorns and popsicles, right? Right, Tony.

Tony 

Yes, and chimichangas

Dr. Dan 

bow.

Tony 

Gotta love it to reference at all times at all times. There's Deadpool right there. Yes, I'm really I'm stoked. I've just been looking through the notes here. from, from, from what, what we've been talking about today, we've really dug deep dive into sleep. So if you've, if you've stuck with us, whether it was in one session or 10 sessions, just to get through all of this great stuff, I congratulate you. And and thank you so much for listening and for me, and I'm so interested in hearing what you think of this. When you've listened to it. You know what your thoughts are? So head on, head on over back to YouTube, if you're not there already, and pop a comment down below. Yes, indeedy. Do we do we have anything else to add them?

Dr. Dan 

No. I got nothing else to add. But

Tony 

all that's left to say is down. stop believing.

Dr. Dan 

Don't forget to be a RockStar In Life Podcast and make the world your stage.

Siri Shakti 

Thanks for watching the RockStar In Life Podcast podcast, your source for unleashing your inner Rockstar for more tips, training and free stuff. Be sure to go to Rockstar and live.com and join the Rockstar in life revolution today. Thanks again. And don't forget to be a rockstar in your life and make the world your state

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